Mel C Reveals Her Strength Training Secrets and How Fitness Became Her Source of Empowerment
In a candid new interview with The Sunday Times, Mel C, 52, better known as Sporty Spice, has shared the secrets behind her incredibly toned and muscular physique. The Spice Girls icon, who has maintained a gym-honed figure for decades, revealed the dedicated strength training routine that has helped her “finally feel proud of my body.”
Mel, who does three weightlifting sessions a week alongside cardio workouts such as spin classes or Peloton, explained how she incorporates regular runs into her routine, although she now has to be cautious with long distances due to the impact on her joints as she gets older.
Fitness, she says, has always been a huge part of her life. Even during her demanding tour schedules, she never lets her busy lifestyle interfere with her fitness. “I bring resistance bands and a skipping rope with me when I’m on the road to make sure I can work out anywhere,” she shared. “It’s a huge part of who I am.”
The former Spice Girl also opened up about her experience during the lead-up to her Sweat album cover shoot and music video, revealing how she took her fitness to the next level. “I spent two weeks focusing on my macros and did two training sessions a day—one cardio and one strength training. But I’ll admit, it wasn’t a realistic routine for anyone to keep up with, and I don’t look like that 24/7.”
Reflecting on her time in the Spice Girls, Mel shared that fitness wasn’t always as important to all the bandmates. “When we were younger, some of us would roll over and go back to sleep while Geri and I went to the gym,” Mel recalled. While she was always dedicated to fitness, she noted that some of her bandmates only embraced exercise in their later years.
Mel also opened up about the pressures she faced in the public eye during the Spice Girls’ heyday. “We were under so much pressure to look very slim, and I think we were all worried about getting bulky,” she admitted. Her struggle with body image led to eating disorders and an obsession with exercise, something she sought professional help for, eventually beginning her recovery.
Now, in her fifties, Mel says she’s never felt more confident in her body. “50 is such an incredible milestone; you care less about what people think, and it’s so empowering,” she shared. “I love that we celebrate strength training now—it’s not just about physical strength but mental strength too. It gives you that ‘I can do anything’ attitude.”
Looking ahead, Mel C is preparing for the release of her studio album Sweat on May 1, followed by a world tour in September across North America, Europe, and Australia. She also teased the possibility of a Spice Girls reunion tour, sharing, “It’s something I’d love to do… we’re constantly talking about it. Fingers crossed, there will be something beautiful to celebrate the Spice Girls at some point.”
Mel’s journey to body positivity and empowerment continues to inspire, reminding us that strength—both mental and physical—is timeless.
